Since the invention of the modern running shoe in the 1970s – the Nike Waffle – runners have assumed that to run meant needing highly cushioned, layered and engineered footwear. Soles with springs, gel pads, rock plates and even microchips are now considered necessary components in running shoes. But is all this elaborate technology really necessary?

Over the past few years, interest in the opposite has grown. More and more runners have been experimenting with minimalist footwear and barefoot running. The motivation for some is to overcome injury that they blame on running in the wrong type of shoes. Still others just want to enjoy the feeling of running more freely.

Spotlighting this trend is Christopher McDougall’s popular new book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, released this spring. McDougall shares the story of the Tarahumara Indians of Copper Canyon in Mexico and their ability to run more than 100 miles at a time wearing simple, homemade huarache sandals.

The Tarahumara demonstrate that the human body is evolved to run. Modern running shoes, McDougall concludes, are overbuilt and change the wearers’ running mechanics to the point of causing, rather than preventing, injury. Barefoot running, or at least running in minimalist footwear, allows the runner to run with a more natural stride that leads to lower injury long term.

McDougall’s book and the surrounding media attention have lead to many articles and much discussion about whether less is more when it comes to running footwear. However, most of the discussion has taken place in temperate climates, where year-round lows seldom dip below 50 degrees Fahrenheit. What’s been missing is a look at whether this trend is applicable in the winter in the Midwest, where wind chills of minus 20 degrees and freeze and thaw cycles can leave running routes treacherous.

The good news is that there are many minimalist footwear options for winter runners in our region.

Barefoot

Believe it or not, you can run barefoot longer into the fall than you might think. The air temperature is usually not as much of a deterrent as the temperature of the surface you run on. Dark impervious surfaces, such as asphalt, retain the sun’s warmth and still make a great barefoot running surface even on 40-degree days. This can mean barefoot running is possible well into October.

Of course, there are always the purists who run the occasional winter race barefoot. But the rest of us will move onto other options when conditions get chillier or wetter.

Huarache sandals

The huarache sandals featured in McDougall’s book are now more than just legend. Ted McDonald, better known as Barefoot Ted, accompanied McDougall to Copper Canyon and brought the huarache back to the U.S. running scene.

The huarache is a simple rubber sole material tied to the foot with a single lace that comes up between the first two toes and wraps around the heel and ankle. Huaraches insulate the foot from the cold ground more than one might think. The sandal is suitable for temps in the high 40s and low 50s. When it’s colder out, runners can add toe socks, which Injinji and Feelmax make. This combination is not a great option in wet weather, but perfectly fine for chilly, but dry weather.

Huarache sandals are available in kits for sale online at barefootted.com/shop. Simple kits start around $25, with many options for sole thickness and foot bed material. Choose a sole material such as Vibram Cherry for slightly more grip than other materials.

Vibram FiveFingers

The Vibram sole company shocked people with the release of their FiveFingers shoes (www.vibramfivefingers.com), which were named one of Time Magazine’s “Best Inventions of 2007.” FiveFingers turned the toe sock concept into a full shoe.

FiveFingers are made with a very thin, flexible rubber sole molded to the contour of the foot and have individual pockets for each toe. This allows the toes to splay out and grip the ground. FiveFingers are marketed as a shoe that provides protection but preserves much of the barefoot running experience.

There are several models available, and the KSO and Trek models are most suitable for fall and winter running. The KSO has a full mesh upper for additional warmth. The Trek model, to be released this fall, has a kangaroo leather upper and small lugs on the sole so it will likely handle cold weather and slick conditions even better. You can wear toe socks inside FiveFingers if you get the shoes in a size slightly larger that what Vibram recommends to wear barefoot.

FiveFingers alone work well even when the air temp drops into the 20s, With socks, you can run in them when it’s colder still. KSOs are neither waterproof nor water resistant. The Treks are likely to be more water resistant, which will help on slushy and wet days.

Water shoes

Perhaps the more nontraditional option for cold weather running is also one of the best: water shoes. You can spend a lot of money on fancy models from Teva or you can buy a cheap model from a large chain retailer. Body Glove makes a water shoe with a very simple slip-on design and thin flexible sole for around $15 and made available at some marinas.

The key elements to look for in a water shoe for running are a neoprene upper rather than mesh and a soft flexible sole rather than a molded stiff sole.

Neoprene does not breathe well, so these might not be comfortable on very long runs. But neoprene makes up for it by providing water and wind resistance. Water shoes handle the slushy days with ease, keeping your feet drier than even traditional running shoes so your feet stay warmer longer. On cold and windy days, the material blocks the wind superbly. Because neoprene doesn’t breathe well, your feet will likely sweat, so it’s best to wear these with moisture-wicking socks. These can be comfortably worn to temperatures around zero. Many water shoes also have a light tread that helps gain traction in snow.

Leather moccasins

Traditional leather moccasins are an option favored by some barefoot runners, particularly those who are already comfortable wearing huaraches. There are many options available for purchase or construction in a plethora of styles and prices. These have a certain do-it-yourself appeal for runners who have made their own huaraches and need to get through the winter with something warmer.

Leather can be treated to be more water resistant and almost waterproof, while remaining somewhat breathable. Leather will also provide wind protection for windy days. Temperature suitability has everything to do with the type and thickness of the leather. Leather soles are smooth and thus not very suitable on slippery surfaces, so these might be a better option for cleared paths. You will likely want to seal any seams for additional protection from wetness.

Feelmax Osma

Feelmax (www.feelmax.com) is a Finnish shoe company that has several models of casual minimalist footwear. The shoes are incredibly lightweight and flexible with paper thin, but durable soles for walking.

Minimalist runners caught wind of the Panka and Niesa models and have been running in them with limited success. They are certainly comfortable and have a more normal shoe form than other options. However, the soles seem to wear out too soon from running stresses.

Feelmax has answered this with a new model called Osma that will be available in the U.S. this November. The Osma is still an extremely lightweight and wearable shoe, but has a more traditional running shoe look and a slightly thicker and durable sole. These shoes were released this summer, so they have not yet seen their first Midwest winter running season. The Osma will likely be a good option when worn with socks for days in the 20s. The smooth sole might not perform well on icy, slippery surfaces compared to some other options, though.

Lightweight trail shoes

Die-hard barefoot runners or minimalist shoe enthusiasts will turn their noses up, but consider lightweight trail shoes on the worst winter days or for long runs. You will have to experiment to determine your personal preference and tolerance for discomfort when going minimal in the winter.

You can, of course, always hit the treadmill to stay with your preferred footwear. But if you love running outdoors despite the cold, ice, slush or snow, it’s practical to just go back to some lightweight trail shoes. Some options in this category include New Balance 790s, Brooks Cascadia 4s or cross-country racing flats, such as Nike Zoom Waffle XCs.

The best news is that many of these options are quite inexpensive, so it’s easy to experiment and find what works best for you.

As you watch the warm summer days fade into fall, don’t think you missed the opportunity to get back to basics. The season is nowhere near over, if you have the right footwear.

Scott Mark is a trail runner who lives in Roseville, Minnesota, with his wife, two boys and black Lab. He blogs about his training experiences at runlikemonkey.com when not out on the trails.

How to start running in minimal shoes or barefoot

• Start off slow and increase distance gradually.

• Begin by walking, then add increasing amounts of running to the end of your outings.

• If you experience any new foot or leg discomfort, rest. Your body needs to adapt gradually to running with less padding and restriction.

• Stretch and massage your feet and calves after each run.

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